Running is considered as one of the most effective exercises. It is also one of those rare exercises which don’t need any additional instrument. As there are no written rules about running, starters often get confused about the best ways to run.
In order to clear the confusion, I have collected the 6 key running steps for beginners. Run through them and you will have a clear idea about running.
Wear the Right Shoes
If you want to enjoy the running, you need to wear the right shoes. This is the key to preventing any unexpected injury and to get the maximum comfort.
Visit your nearest running specialist store and ask for the perfect running shoes for your feet. And don’t forget to replace the shoes once they have covered 300-400 miles.
Warm Up and Cool Down
Before you begin the actual running, make sure that you are allowing your body to warm up. This will ensure that your heart rate is increasing gradually and prevent heartburn. Start your run with a casual walk, followed by a slow jogging. And then start the actual running.
Follow the same approach for finishing your exercise. Slowly reduce the pace and gradually descend from running to jogging and then walking.
Maintain the Proper Body Form
Failing to maintain the perfect body form may result with chronic pains in the neck, back, shoulders and arms. Keep the hands at your waist level. Let them touch the hip slightly. When running, make sure that your posture is kept straight.
Maintaining the correct posture will ensure that you are getting the maximum benefit out of your daily schedule.
Pace Doesn’t Matter
As you are in the beginner level, you shouldn’t worry about the pace at all. If you can’t continue at a higher pace, that is absolutely okay. In the perfect running pace, you should be able to breathe normally and continue a conversation with fellow runners.
Other than thinking about the pace, think about these conditions. If you can do these, you are running at the right pace.
Don’t Start Too Much at Once
Most new runners get very much enthusiastic at the beginning. As a result, they increase the mileage and duration too quickly. Doing this has a high chance of getting you into injuries. Instead of doing this, you should increase the range incrementally, like 10% per week.
The slow buildup will allow your body to adapt to the new routine. You can also add supplementary activities like biking, swimming etc.
Continue Breathing through Your Nose and Mouth
Another common mistake among the beginners is to breathe through the nose only. They assume that breathing through the mouth will decrease their energy. Contrary to popular belief, this is totally wrong.
You need to breathe in through your mouth and nose to make sure that you are getting the necessary amount of oxygen. This will provide enough oxygen for your muscles. Taking deep breathes through mouth is effective in preventing side stitches too.
If you maintain a busy schedule and don’t want to engage yourself in a lengthy workout schedule, running could be an excellent exercise for you. It is also perfect for weaker and/or older individuals. Follow the rips provided above and get started with your running exercise.